This lightly sweet pudding, reminiscent of tapioca, makes a delicious breakfast or snack.
Superfood pudding is easy to prepare, though it does need to rest for several hours or overnight. Chia and blueberries are both considered “superfoods” for their health benefits. Blueberries are, high in vitamins and have anti-inflammatory properties. There is promising new evidence that blueberries can improve memory and slow down or postpone the onset of cognitive problems. Blueberries are rich in antioxidant nutrients. By reducing the risk of oxidative stress in our nerve cells, it has been reported that blueberries support us in maintaining smoothly functioning nerve cells and healthy cognitive function. Chia has an abundance of Omega-3 fats as well as being high in calcium and manganese.
Toast almonds in a dry skillet over medium heat, stirring frequently, remove from heat and allow to cool.
Mix the coconut milk, Greek yogurt, 2 tablespoons maple syrup, chia, vanilla and Himalayan salt. Cover and refrigerate 8–12 hours, stirring occasionally.
Mix the blueberries with the remaining 2 tablespoons maple syrup. Stir in almonds.
Serve in dishes with alternating layers of chia mixture and berries.
Preparation: 15 minutes plus 12 hours to set up
Quick and easy to prepare, this delicious dish is a great way to introduce Brussels sprouts into the diet.
Brussels sprouts have many heath benefits, not the least of which is their abundance of vitamin antioxidants, such as vitamins C and beta-carotene, as well as the antioxidant mineral manganese. Brussels sprouts are also powerful anti-inflammatories, due to the presence of glucosinolates, vitamin K and Omega 3. The anti-inflammatory nature of this dish is further enhanced by the presence of turmeric.
Preheat oven to 350°.
Trim and quarter Brussels sprouts. Dice sweet potatoes. Peel and quarter shallots. Slice lemon into thin pinwheels. Stem rosemary and finely chop leaves. Peel and mince garlic.
Combine Brussels sprouts, sweet potato, shallots, lemon, 2 tablespoons oil, ¼ teaspoon pepper, ½ teaspoon salt and cumin in a large baking dish.
Mash garlic and the remaining ½ teaspoon salt with side of chef’s knife to form a paste. Combine with rosemary, turmeric, thyme, remaining ¼ teaspoon pepper and remaining 2 tablespoon oil. Rub paste over chicken. Nestle chicken in with Brussels sprouts and sweet potato.
Roast, lightly covered with foil, until done, about 20 minutes for bone-in, and 10-12 minutes for boneless.
Serve chicken with Brussels sprouts and sweet potato.
Preparation: 45 minutes
This is a delicious, creamy soup that benefits the whole body.
Broccoli is a member of the cruciferous vegetable family, and has many benefits for all the body’s systems. In this cookbook I am focusing on anti-inflammatories, and other ingredients that have a direct benefit for cognitive support, but it is worth noting that broccoli also enhances detoxification and has antioxidant benefits. It also supports digestion, cancer prevention, and cardiovascular systems. Almonds reduce risk of heart disease, lower cholesterol, and protect against diabetes and cardiovascular disease.
Toast almonds in a dry skillet over medium heat, set aside. Chop onions, celery and parsley. Peel and press or finely chop garlic. Chop broccoli, peel and chop stems as well.
In a Dutch oven or soup pot, sauté onion, garlic, tamari, thyme, marjoram, salt and pepper in olive oil over medium heat until onions are soft. Add broccoli and celery and continue to cook, stirring frequently, for 5 – 7 more minutes.
Add stock and almond butter, increase heat and bring to a boil. Reduce heat to simmer, simmer until broccoli is nearly done, careful to not overcook. Remove from heat, allow to cool slightly.
Using an immersion or countertop blender, puree soup, and stir in coconut milk.
Serve soup garnished with parsley.
Preparation: 1 hour
“Zesty chicken patties are a delightful retreat from the bland chicken patties of yesterday.”
Replete with antioxidants and anti-inflammatories, zesty chicken patties are filled with healing properties that will satisfy even the most discerning of palates. They are bright, colorful and pack a tasty punch. Make a big batch on the weekend for a week’s worth of easy lunches. Rolling the patties in hemp seeds provides a visual and textural surprise, as well as an added dose of Omega 3.
Peel and finely chop the garlic. Finely chop the cilantro and onions. Grate the ginger.
Mix garlic, cilantro onions and ginger along with the chicken, chile, fish sauce, salt, pepper, lime juice and turmeric. Form into patties, rub lightly with oil, and roll edges in hemp seeds.
Sauté or grill about 8 minutes on each side, or until done.
Mixed salad greens for serving
Serve over a bed of your favorite greens.
Preparation: 15 minutes
My poached egg bowl makes a warm and gently nutritious meal.
Not just for breakfast, my poached egg bowl also makes a great lunch or light dinner. Feel free to add any leftover veggies you may have in the fridge. Quinoa and spinach are both members of the chenopod family, known for their unique carotenoids that are especially beneficial to nervous system health. Spinach is also rich in anti-inflammatory and antioxidant flavonoids. Spinach is thought to have originated in ancient Persia, brought to China by the 7th century and Europe in the 11th century.
Cook quinoa according to package directions, enough to make four servings. Peel and finely chop garlic and shallot. Chop spinach. Shred carrots. Grate ginger.
Heat one inch of water along with vinegar in a shallow pan over high heat. When the water begins to simmer, lower heat to medium and gently crack eggs into water, add salt and pepper. Continue to simmer until whites are opaque.
Sauté shallot, garlic and spices in coconut oil; add quinoa and spinach. Continue cooking until spinach is just wilted; keep warm until ready to serve.
Divide quinoa and spinach mixture into bowls, serve with an egg.
Preparation: 20 minutes
These energy bars are a perfect take-along treat for those busy days!
They have a lovely amount of sweetness without being sticky or messy. Chia seeds are high in Omega-3 fatty acids. Dates have a lot of fiber and vitamins A and K as well as minerals, such as calcium, iron, and phosphorus. Sunflower seeds are an excellent source of vitamin E, the body’s primary fat-soluble antioxidant. Vitamin E has significant anti-inflammatory effects.
Line a 9” x 9” baking pan with wax paper.
In a blender or food processor, combine 2 cups raw almonds, maple syrup, coconut oil, vanilla and salt.
In a separate bowl, combine remaining ingredients. Stir in almond mixture. Spread into pan and press evenly.
Let sit at room temperature, 8–12 hours or overnight. Cut into bars.
Preparation: 20 minutes, plus 12 hours inactive.
Molasses adds a note of complexity to this bright, beautiful salad.
Always a hit with the family, feel free to adjust the amount of chile peppers accordingly. Chile peppers owe their heat to capsaicin. Capsaicin is being studied as a treatment for sensory nerve fiber disorders. While I don’t often recommend nightshades such as chile peppers and tomatoes, in moderation, they do offer plenty of health benefits. If your body does not react well to them, by all means, leave them out. This tasty salad will still be delicious!
Seed and chop chile peppers. Peel and roughly chop garlic and ginger. Chop cilantro. Cut basil into ribbons. Thinly slice onion crosswise. Slice cucumber and tomatoes. Cut steak slices across the grain. Juice limes. Tear romaine leaves into bite-sized pieces.
In a blender or a food processor, pulse peppers, garlic and ginger until finely chopped. Add tamari, fish sauce, molasses, cilantro and lime juice; process until well combined. Separate ⅓ cup of mixture for salad dressing, set aside.
Whisk reserved sauce with sesame oil to make salad dressing.
In a large bowl, toss romaine, basil, onion, cucumber and tomatoes with salad dressing.
Heat oil in a large skillet over medium heat. Sauté steak over medium-high heat for 1 minute per side and toss with remaining sauce.
Divide salad among dishes, top with steak slices.
Preparation: 20 minutes
Baked sweet potatoes plus healing herbs make a deeply satisfying dinner or lunch the next day.
White beans, also known as white navy beans, offer numerous health benefits. They are filled with anti-oxidants and are a good source of fiber and protein, and they rank low on the glycemic index. White beans are one of the most concentrated food sources of molybdenum and other trace minerals and are extremely important for good health. Molybdenum is a relatively unknown trace mineral with detoxifying properties. It also aids in the metabolism of fats and carbohydrates. White beans also provide magnesium. One of my daughter Madeleine’s least favorite foods are sweet potatoes. When she was asked to take a taste in the spirit of supporting my cookbook—she loved this dish and she keeps asking for it!
4 sweet potatoes
4 tablespoons coconut oil
1 cup walnuts
2 shallot, diced
2 garlic cloves
1 can or 2 cups cooked white beans
2 bags raw baby spinach
1 teaspoon cinnamon
½ teaspoon nutmeg
Preheat oven to 400°F.
Coat sweet potatoes with 1 tablespoons coconut oil. Prick with a fork, and bake, uncovered, 45 minutes to 1 hour.
Finely chop walnuts and toast them in a dry skillet over medium heat, stirring frequently, set aside. Peel and dice shallot. Peel and mince garlic. Rinse and drain beans. Chop spinach. Juice lemon. In a small dish, combine 3 tablespoons coconut oil, cinnamon and nutmeg, set aside.
2 tablespoons coconut oil
2 sprigs fresh rosemary
¼ cup chicken stock
freshly ground black pepper
3 tablespoon coconut oil
Start the beans about 15 to 20 minutes before the sweet potatoes are done. In a large pot or skillet, heat 2 tablespoons coconut oil over medium heat. Add the shallots and cook until translucent, about 5 minutes. Add the garlic and rosemary and cook, stirring, for about a minute. Add the beans and stock, cook for 5 minutes, stirring occasionally. Add the spinach, cover the pan, and cook, stirring occasionally, for about 2 minutes or until the spinach is soft. Remove the rosemary sprigs, stir in the lemon juice, and season to taste with salt and pepper.
1 cup shredded coconut
1 cup parmesan or goat cheese (optional)
To serve, slice each sweet potato lengthwise and open. Spoon cinnamon mixture on each potato, and then spoon on the beans. Sprinkle shredded coconut, toasted walnuts and cheese, if desired, on top.
Preparation: 20 minutes prep; plus 1 hour baking
This dish is visually appealing and very nourishing.
In addition to antioxidants, each cup of black beans provides 15 grams of protein and fiber. Black beans also contain small amounts of omega-3 fatty acids about 3 times as much as other beans. The cilantro not only adds depth to the flavor, but also has been shown to aid digestion and sooth inflammation. The cumin enhances the taste of the salad while promoting the assimilation of other foods. You can also substitute or add a variety of other ingredients such as dark green leafy vegetables and scallions.
Rinse and drain quinoa and beans. In a saucepan, bring broth to a boil, add quinoa, cover and simmer on low heat until all the water is absorbed and quinoa is tender, about 10 – 15 minutes. Allow to cool.
Peel and chop avocado. Grate carrots. Chop dates and cilantro. Juice limes.
In a small bowl, combine lime juice, vinegar, cumin, oil, and salt; whisk.
In a large bowl, mix cooked quinoa, beans, avocado, carrots, dates and cilantro. Pour dressing over quinoa mixture, sprinkle in crumbled goat cheese, toss gently.
Dish onto plates, enjoy!
Preparation: 30 minutes
This is a pretty, warm dish, perfect for entertaining or enjoying at home on a cold day
The sweet potatoes pair beautifully with the mushrooms and the rich coconut milk sauce. This dish is comprised of healing ingredients that will delight your entire family and impress your guests. You will get plenty of essential amino acids from the quinoa. Chicken and cremini mushrooms provide B-vitamins, particularly B3 (Niacin), which is a powerful antioxidant. Spinach provides vitamins K and A, in addition to calcium, magnesium and zinc. This combination promotes tissue repair and helps to alleviate the damage associated with the aging process.
Preheat oven to 350°.
Cook quinoa according to package directions, enough to make 6 servings.
Slice chicken into strips. Slice mushrooms. Peel and slice shallot. Dice sweet potato.
In a frying pan, brown chicken in coconut oil on both sides. Add broth, mushroom and shallot, and continue to cook a few minutes longer, stirring frequently.
In a small bowl, whisk coconut milk and another cup of broth.
Place sweet potato in baking dish, add chicken mixture, and sprinkle with salt and pepper. Pour coconut milk and broth over. Cover and bake 20 minutes, or until sweet potatoes are soft.
1 tablespoon capers
2 cups baby spinach
Just before serving, stir baby spinach into warm chicken and sweet potato mixture. Spoon over quinoa and sprinkle with capers.
Preparation: 45 minutes
Write something about yourself. No need to be fancy, just an overview.
All Almond Butter Almond-meal Almonds Amaranth Anti Inflammatory Anti-Inflammatory Antioxidants Apple Cider Vinegar Arrowroot Avocado Balsamic-vinegar Balsamic-vinegar Basil Black Beans Blood Pressure Blood Sugar Bone Support Brain Health Breakfast Broccoli Brunch Brussels Sprouts B Vitamins Calcium Cancer Prevention Capers Carotenoids Carrots Celery Celery Root Chia Chicken Chile Peppers Chile Powder Chocolate Cilantro Cinnamon Cloves Coconut Coconut Milk Coconut Oil Copper Cremini Cucumber Cumin Curry Dates Dessert Dinner Egg Eggs Fiber FIsh Sauce Folate Garlic Ginger Gluten-Free Goat Cheese Green Onions Hemp Seeds Honey Inflammation Iron LDL Cholesterol Lemon Lime Limes Lunch Magnesium Manganese Maple Syrup Marjoram Minerals Miso Mixed Greens Molasses Mozzarella Muffins Mushrooms Nutmeg Oats Omega 3 Onion On-the-go Osteoarthritis Pancakes Parmesan Parsley Parsnips Phosphorus Pomegranate Potassium Protein Pumpkin Pumpkin Seeds Quinoa Radish Recipes Red Onion Ren Onion Rheumatoid Arthritis Rice Wine Romaine Rosemary Salad Salad Greens Sandwiches Selenium Sesameoil Shallot Shallots Sirloin Snack Snow Peas Soup Spelt Flour Spinach Steak Sunflower Seeds Sweet Onion Sweet Potato Tamari Thyme Toasted Sesame Oil Tomatoes Turmeric Vanilla Vitamin B6 Vitamin C Vitamins Walnuts Watercress White Beans White Vinegar Yellow Onion Zucchini